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Comparing Nutrients in 100 grams Canned Green Snap BeansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Green Snap Beans
17%
15%
68%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

0.72%21kcal
Energy
20%584kcal
21 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g
Fat
53%51.5g
0.41 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.093g
Saturated Fat
14%4.46g
0.093 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.2%0.13g
Omega 3
3.75%0.06g
0.13 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.47%0.08g
Omega 6
136%23g
0.08 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.22%4.2g
Carbohydrate
15.4%20g
4.2 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2%1.44g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.44 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.86%0.62g
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
0.62 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.63g
Glucose
NA
0.63 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.18g
Sucrose
%2.5g
0.18 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5%1.9g
Fiber
22.6%8.6g
1.9 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.88%1.05g
Protein
37%20.8g
1.05 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2%18μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
18 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.33%0.016mg
Vitamin B1
123%1.48mg
Thiamine
0.016 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.54%0.046mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.046 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.3%0.21mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.21 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4%0.2mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.2 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.3%0.03mg
Vitamin B6
103%1.35mg
Pyridoxine
0.03 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6%24μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
24 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.8mg
Vitamin C
1.56%1.4mg
Ascorbic acid
2.8 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.2%0.03mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.03 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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32.4%39μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
39 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.7%37mg
Calcium
7.8%78mg
37 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.33%0.039mg
Copper
200%1.8mg
0.039 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.89mg
Iron
65.6%5.25mg
0.89 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.1%13mg
Magnesium
77.4%325mg
13 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.6%0.18mg
Manganese
84.8%1.95mg
0.18 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.14%22mg
Phosphorus
94%660mg
22 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.82%96mg
Potassium
19%645mg
96 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.73%0.4μg
Selenium
96%53μg
0.4 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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18%268mg
Sodium
0.6%9mg
268 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.73%0.19mg
Zinc
45.5%5mg
0.19 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.53%94g
Water
0.13%4.73g
94 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Canned Green Snap Beans vs Sunflower Seeds:
Comparing minerals per 100 grams for Canned Green Snap Beans vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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